Push-Up Series

The Push-Up Series is a classic Pilates exercise that focuses on strengthening the upper body, core muscles and improving balance. This series of push-ups activates the chest, shoulders, arms and triceps , while working on stabilizing the body. It is an excellent exercise for overall strength, especially when you use proper technique and control.

Correct execution

How to perform the Push-Up Series correctly:

1. Start in a standing position, with your feet together. Inhale as you roll down until your hands reach the floor.
2. Come out into a plank position, keeping your core tight. Breathe in as you prepare for the push-up.
3. Exhale as you bend your elbows and lower your body toward the floor, keeping your elbows close to your body to focus on your triceps.
4. Inhale as you push yourself back up to the plank position. Repeat the movement 3-5 times.
5. Return hands to feet, roll up to standing and finish with control.

Common errors

Avoid these common mistakes to get the most out of your exercise:

• Sinking hips: Keep the hips in line with the body to avoid pressure on the lower back.
• Elbow flares: Keep your elbows close to your body to properly activate your triceps.
• Too fast pace: Perform the exercise slowly and with control to ensure muscle activation and avoid injuries.

Video Demonstrations

Here are two videos showing correct technique for the Push-Up Series :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Perform push-ups on your knees or do push-ups against a wall for less strain.
• Advanced: Add a "girl" movement after each push-up or increase the number of repetitions for a greater challenge.

Number of repetitions and sets

Perform the Push-Up Series in 2-3 sets of 8-12 repetitions . Increase the number as you get stronger.

Breathing technique

Breathe in as you lower your body, and breathe out as you push back up. Correct breathing helps you maintain control and stability throughout the exercise.